Burnout Risk Calculator
Score yourself on work hours, sleep, autonomy, social connection and recovery to get a burnout risk score with actionable suggestions.
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Burnout is not laziness or weakness — it's a measurable physiological and psychological state caused by chronic stress without adequate recovery. It develops slowly across three dimensions: emotional exhaustion (depleted reserves), depersonalisation (cynicism and detachment), and reduced personal accomplishment (feeling ineffective). This calculator scores all three dimensions alongside lifestyle risk factors and gives you targeted recovery actions based on what's driving your score.
Example Assessment
Autonomy: low
Score Components
Exhaustion score = f(hours, sleep, recovery time) Depersonalisation score = f(autonomy, relationships, meaningfulness) Efficacy score = f(accomplishment sense, feedback quality, role clarity) Overall risk = Weighted combination of all three dimensions
What Drives Burnout
The Maslach Burnout Inventory (the gold standard) identifies workload mismatch, lack of control, insufficient reward, community breakdown, perceived unfairness, and values conflict as the six primary causes. Overwork alone doesn't cause burnout if you have autonomy and feel your work matters. Conversely, even moderate hours cause burnout when combined with loss of control, poor relationships, or meaninglessness.
Frequently Asked Questions
How long does burnout recovery take?
Mild burnout: 1–3 months with lifestyle changes. Moderate: 3–12 months. Severe (complete exhaustion): 1–3 years. Early intervention dramatically shortens recovery.
Can I recover while staying in the same job?
Sometimes — if workload, autonomy, or relationships can change. If the root cause is structural and unchangeable, recovery usually requires leaving the environment.
Is burnout the same as depression?
They overlap but aren't identical. Burnout is context-specific (work) and often resolves with adequate rest and context change. Depression is more pervasive. Both warrant professional attention.
What's the fastest effective intervention?
Sleep is the most powerful lever. Even adding 1 hour/night for 2 weeks produces measurable improvements in emotional regulation and cognitive function.